Ukudla kwe-Ketogenic kanye nempilo ye-gut microbiome
Isikhathi sokufunda esilinganiselwe: 15 imizuzu
Ngidinga wonke umuntu ofunda lesi sihloko sebhulogi ukuze aqonde ukuthi ukudla kwe-ketogenic kuwukudla okuvumelekile, okuphulukisa amathumbu. Uma uzama ukwelapha amathumbu akho ngenqwaba ye-prebiotic fiber, ama-probiotic supplements, nokunye okuningi kwe-rigamarole, kulungile, futhi ungazama ukukwenza ngaleyo ndlela. Kepha angifuni abantu badikibale ekusebenziseni ukudla kwe-ketogenic ngoba bakholelwa ukuthi akulungile ngandlela thile ku-gut microbiome. Ucwaningo alusisekeli leso simo futhi, ngokungananazi, ngingaphikisa kukhombisa okuphambene.
Kunezizathu eziningi zokuthi kungani ungase ufune ukuphulukisa amathumbu akho. Ungase ube nezimpawu zokuvuza kwamathumbu, ukukhula kwebhaktheriya emathunjini amancane, ukungalingani kwe-neurotransmitter ozwa sengathi kuhlobene namathumbu, i-IBS, isifo sika-Crohn, noma ezinye izifo ezizimele oye wacwaninga futhi uzizwa zihlobene nokuvuza kwamathumbu noma ibhalansi ye-gut microbiome engathandeki.
Futhi ngenxa yokuthi ngimayelana nawe ukufunda zonke izindlela ongazizwa ungcono ngazo, ngicabanga ukuthi kubalulekile ukuthi ufunde ukuthi ukudla kwe-ketogenic kuthinta kanjani i-gut microbiome. Siyazi ukuthi ukudla kwe-ketogenic kunemiphumela enamandla ku-neurology ikakhulukazi kanye nezinye zezindlela eziyisisekelo esiziqondayo. Kodwa uma sibheka izinguquko ku-microbiome nokuthi ngempela izinguquko ku-gut microbes ezenzeka ekudleni kwe-ketogenic (noma noma yikuphi ukudla kwalolo daba) kuholela ekushintsheni kuwo wonke amasistimu omzimba, asikakwazi konke okwamanje.
Umugqa ongezansi. Uma umuntu ekutshela okuhlukile, bangaphambi kwesikhathi ekugomeni kwabo. Akekho emhlabeni ongabikezela ubunkimbinkimbi obuqhubekayo ku-gut microbiome nazo zonke izici ezihlobene zokuthi lokhu kuwuthinta kanjani umzimba. Kuyimfihlakalo. Futhi noma ubani okutshela okuhlukile kulesi sigaba segeyimu, ngokuqonda kwami, unamandla amakhulu edlula izinga lamanje locwaningo. Izinga lethu lolwazi mayelana ne-gut microbiome lihlobene kakhulu. Sibona ukuxhumana, futhi sicabanga kuphela izindlela ezingenzeka. Luningi ucwaningo oludinga ukwenziwa.
Uma unentshisekelo ku-gut microbiome, ngiyayithola. Kuyathakazelisa kakhulu. Futhi ngifuna uqonde ukuthi ukudla kwe-ketogenic kuyiguqula kanjani. Ngenxa yokugxila kwale bhulogi, ngizohlinzeka ngohlaka lwezinhlangano abacwaningi abazitholile phakathi kwe-gut microbiome kanye nemiphumela yokudla kwe-ketogenic ezinkingeni zemizwa. Lokhu akusho ukuthi akukho ukubhekwa kwenhlangano okubalulekile kwezinye izifo (isb., ukukhuluphala, umdlavuza). Kusho ukuthi ukuhlola kwakho ukuthi ukudla kwe-ketogenic kungashintsha kanjani i-microbiota ngendlela evumelana nalezi zimo kuzofanele kukuyise kwenye indawo.
Ngakho ake siqale!
Ngibekezelele njengoba ngichaza ezinye zezinto eziyisisekelo.
Izisekelo zeMicrobiome
I-gut microbiome yakho ibhekisela ezinhlotsheni eziningi zezinambuzane ezincane ezihlala emgudwini wamathumbu, kusukela emlonyeni wakho kuze kufike endunu. Lawa magciwane ahlanganisa amagciwane, amagciwane, isikhunta, nezinye, kanye nezakhi zofuzo zazo zonke lezi zidalwa ezithakazelisayo. Lezi zidalwa ezincane zinezakhi zazo zofuzo, eziveza lezo zakhi zofuzo ngokusekelwe endaweni yazo, futhi zinezimo zazo ze-epigenetic zalezo zakhi. Uyabona ukuthi lokhu kuba nzima kangakanani?
Ngo-2019 bekukhona izinhlobo ezincane ezingama-microbial eziyi-150,000 nezingama-92,143 ezihlaziyweni ezimbili ezinkulu ezikhonjiwe. Kepha kuze kube yilapho abacwaningi beqonda ukuthi ukubonakaliswa kofuzo kwamagciwane kusebenzisana kanjani ezindaweni ezihlukene emathunjini nasezifundeni zezifo ezahlukahlukene, ngeke sazi ukuthi ziyithonya kanjani imisebenzi.
Inkambu namanje ayikaziqondi ububanzi bofuzo lokuqukethwe yi-microbiome—emathunjini nokunye—umbuzo obalulekile ekuqondeni ukusebenza kwe-microbial esimweni sezifo ezibamba iqhaza.
Tierney, BT, Yang, Z., Luber, JM, Beaudin, M., Wibowo, MC, Baek, C., … & Kostic, AD (2019). Ukwakheka kwezwe kokuqukethwe kofuzo emathunjini nasemlonyeni we-microbiome yomuntu. I-cell host & microbe, 26(2), i-283-295. https://doi.org/10.1016/j.chom.2019.07.008
Ezinye izinto siyazazi, nokho. Okungenani sicabanga ukuthi senza ngoba zibonakala zivumelana ngokufanelekile kokutholiwe. Siyazi ukuthi i-gut microbiota inomthelela emandleni ethu okugaya ama-carbohydrate futhi ephule ama-amino acid ethu. Zisisiza ukuthi sikhiphe ama-calories futhi sivule imisoco ngokuvamile engafinyeleleki kalula. Ayasisiza ukuthi sihlanganise amavithamini, siphulukise futhi sivikele izindonga zamathumbu ethu (ubuqotho be-mucosal) futhi silawule amasosha ethu omzimba.
Angiphikisi nakancane ukuthi i-gut microbiome ayibalulekile ngandlela thize.
Kodwa ngiphikisa ngokuthi mhlawumbe wena nabahlinzeki bakho bokunakekelwa kwezempilo anazi ngokwanele ngakho ukuze nizame ukuxoxa ngakho. Ukuthi mhlawumbe, kubantu abagula ngempela futhi abanezimpawu ezibalulekile, ukungenelela kwangempela okuzophulukisa amathumbu futhi kunikeze i-microbiome efanelekayo kungase kube yilapho ushintsha ukudla kwakho, esikhundleni sokuthatha njalo izihlalo eziningi ezisebenzayo. izivivinyo zokuhlaziya, imicu ye-prebiotic engase ikucasule amathumbu akho, kanye nokwakhiwa kwe-probiotic ebizayo engakwazi ukuthola ikholoni enhle noma kunjalo ngoba awunayo indawo ezansi lapho abangaphumelela khona.
I-gut microbiome yakho ithintwa iminyaka yakho, izakhi zofuzo, nendawo ohlala kuyo, kodwa akukho okunamandla nokubumba i-microbiome yomuntu njengokudla. Amagciwane emathunjini adla lokho okudlayo, futhi athola umsoco wawo kumamacronutrients akho (isb, amafutha, amaprotheni, ama-carbohydrates). Okudlayo kondla amagciwane kangcono kunamanye. Amanye alawo magciwane athanda ukuchuma emafutheni, futhi amanye awo afuna ukuba uphethiloli wawo ube amacarbohydrates, ngokwesibonelo. Ukudla kwe-Ketogenic kuzondla ngokuqondakalayo futhi kwandise inani lamagciwane akhetha amafutha njenge-macronutrient yawo.
Izidlo ze-Ketogenic zivame ukuba namafutha amaningi kanye nama-carbohydrate aphansi. Uma sibona abantu benamathela ekudleni kwe-ketogenic okwenziwe kahle (okunothiswe ngamaprotheni namafutha ezilwane), i-microbiome ibonakala ibuswa yi-Bacteroides. Lapho sibona abantu ekudleni okuphezulu kwe-carbohydrate, sibona ukugqama kwe-Prevotella microbiomes.
Futhi lokhu kuyingxenye yokuthi kungani ngibe nokubhukha mayelana nokubhala lesi sihloko. Ngiqeda ukuchaza ukuthi lokhu kuxhumana kuyikho inkimbinkimbi kakhulu, futhi asazi okuningi njengoba sicabanga. Kodwa manje, ngizokutshela esicabanga ukuthi siyakwazi ngalezi zinhlobo ezimbili ezihlukene ze-microbiome ezisuselwe ekwakhiweni kwe-macronutrient yokudla.
Nakhu esikufundayo lapho senza uphenyo olusheshayo mayelana nama-Bacteroides, uhlobo lwe-microbiome predominance esiyibona ekudleni kwe-ketogenic.
Ama-bacterium izinhlobo zezilwane nazo zizuzisa umsingathi wazo ngokungabandakanyi amagciwane angaba khona ekuhlanganiseni amathumbu.
https://en.wikipedia.org/wiki/Bacteroides
Njengama-commensals afakazelwe, ama-mutualists, kanye nezinto eziphilayo ezinenzuzo, abagcini nje ngokudlala indima "Yokuhlinzeka" komsingathi namanye amagciwane ahlala eduze kwabo, kodwa futhi basiza umsingathi ngokunikeza izinzuzo eziningi zezempilo.
Zafar, H., & Saier Jr, MH (2021). Izinhlobo ze-Gut Bacteroides kwezempilo nezifo. I-Gut Microbes, 13(1), 1848158. doi: 10.1080/19490976.2020.1848158
Futhi manje ake sibone ukuthi ukusesha okusheshayo kwembulani mayelana ne-Prevotella:
I-gut commensal amagciwane e-Prevotella anegalelo ekuqhekekeni kwe-polysaccharide, ekubeni amakholoniyali avelele emiphakathini yezolimo. Kodwa-ke, ucwaningo luphinde lwaphakamisa indima engaba khona yezinhlobo ze-Prevotella njengama-pathobionts amathumbu.
I-Precup, G., & Vodnar, DC (2019). I-Gut Prevotella njenge-biomarker engenzeka yokudla kanye nezindima zayo ze-eubiotic ngokumelene ne-dysbiotic: ukubuyekezwa kwezincwadi okuphelele. I-British Journal Yokudla, 122(2), 131-140. doi: 10.1017/S0007114519000680
Lokhu kubonakala kusobala kakhulu ukuthi enye inenzuzo enkulu empilweni yomuntu kanti enye incane kakhulu. Kodwa njengoba ngizama ukukutshela, kuyinkimbinkimbi. Ama-bacterium, abukeka njengamabhaktheriya amahle, akwenzi ngaleyo ndlela ngempela uma ebalekela amathumbu aphuma ezindaweni ezivuzayo (okubizwa nangokuthi ukuvuza kwamathumbu). Futhi, ukuthi lawa magciwane asabela kanjani nokuthi athinta kanjani umzimba wakho kuncike endaweni yakho yamathumbu, ubudala, ufuzo, isimo sesifo, njll. Kodwa ukuze kube lula engxoxweni, ake sicabangele enye yalezi zinhlobo zamagciwane njengamandla amakhulu. kunenzuzo kunomunye. Ngiyazi ukuthi abanye benu bazofuna ukuhlukanisa eyodwa njengebhaktheriya elihle futhi elinye njengebhaktheriya elibi, kodwa zama ukungakwenzi lokho uma ungakwazi, singathola okuningi kule ngxoxo.
Ngokuvamile, sibona ukwanda kwezinhlobo ze-Bacteroides ekudleni okune-fiber noma i-polysaccharides. Kuqaphele lokho ngoba kuzobaluleka engxoxweni yethu ngokuhamba kwesikhathi kulokhu okuthunyelwe kwebhulogi lapho sixoxa ngefiber ne-butyrate.
I-microbiome yakho ingasiza ukuxhumana okubili phakathi kwamathumbu akho nobuchopho bakho. Kufana nobuchopho bakho kanye ne-gut microbiome yakho kudlala umdlalo wocingo ngekani lesobho livaliwe njalo. Intambo yocingo kulesi sifaniso akuyona nje intambo eyodwa noma ulayini wokuxhumana. Umzila wokuxhumana phakathi kwe-microbiome nobuchopho uhlanganisa i-vagus nerve kanye nezinqubo ze-immunological kanye ne-endocrine.
Asazi okuningi, kodwa ake sibone ukuthi yini esiyaziyo mayelana nokushintshwa kwe-gut microbiota kusetshenziswa ukudla okune-ketogenic okunenqwaba yabantu lapho kusetshenziswa khona njalo ukwelapha izimpawu zemizwa.
Isithuthwane
Izinsana kanye nabantu abadala abanesifo sokuwa baboniswe ukuthi banezinguquko ku-gut microbiome uma kuqhathaniswa nokulawula okunempilo. Ukubhekwa okuvamile ukuthi banokwanda okuphezulu kwe-Proetobacteria kanye nenani eliphansi lama-Bacteroides. Ocwaningweni olusebenzisa ukudla okune-ketogenic ukwelapha isithuthwane esingaguquki, ushintsho ku-gut microbiome lungabonwa ngemuva kwesonto eli-1 futhi lwehle ngobuningi be-Proetobacteria kanye I-Chronobacter kumasampuli ezindle kuya kumazinga abonwa aqathaniswa nezilawuli ezinempilo. Ezifundweni ezibheka imiphumela yokudla kwe-ketogenic ku-microbiome egijima isikhathi eside (bona u-Zhang et al. 2018), kubonakala ukwanda kwama-Bacteroides kanye nokwehla kwe-Ruminococcaceae, I-FaecalibacteriumActinobacteria, kanye I-Leucobacter kulabo abaphendulile futhi bathola umsebenzi wokubanjwa oncishisiwe. Abaphendula ekudleni kwe-ketogenic nabo babenokuphansi I-Clostridium XIVa, I-Alistipes, Helicobacter, I-Blautia, I-Eggerthella, Futhi I-Streptococcus.
Okutholwe yilolu cwaningo nokunye okubheka ukuguqulwa kwe-microbiome kubantu abanesifo sokuwa kuvele kusitshele esesikwazi kakade. Okutholwe yizinguquko ku-gut microbiome ekudleni kwe-ketogenic (noma noma yikuphi okunye ukudla kwalolo daba) kuveza okutholakele okungahambisani noshintsho oluhlukile lwamagciwane okwenzeka emaqenjini ahlukene eziguli. Futhi njengokujwayelekile, kucatshangwa ukuthi lokhu kwenzeka ngenxa yomehluko weminyaka yobudala, ukubambelela ekudleni nasekubunjweni kwawo, ukusetshenziswa kwemithi, kanye nofuzo lomuntu oyidlayo.
Endabeni yesifo sokuwa, kucatshangwa ukuthi amandla okudla kwe-ketogenic okushintsha i-gut microbiome esikhathini esifushane kakhulu kuyisici esibalulekile endleleni yayo yokwenza ukwelapha ukugwinya. Enye indlela okucatshangwa ukuthi iyadlala ukwanda kwamagciwane athile (A. muciniphila futhi Ama-Parabacteroides) izinhlobo, okuholela ekwehleni kwama-amino acid athile okuholela ekwandeni kwe-GABA kanye nokuthuthukiswa kwesilinganiso se-GABA:Glutamate. Uma ufunde noma yikuphi okuthunyelwe kwebhulogi mayelana nokudla kwe-ketogenic nanoma yikuphi ukuphazamiseka okuthile, uzokwazi ukuthi ibaluleke kangakanani i-GABA:Isilinganiso se-Glutamate ebuchosheni obujabulisayo. Futhi uma ukudla kwe-ketogenic kungase kuguqule i-gut microbiome yakho ukuthuthukisa leso silinganiso? Hhayi-ke, lokho kungenza kube ukudla okungenamsoco kakhulu nokudla okungenangqondo, impela.
Izifo ze-Alzheimer
I-microbiome iyashintshwa kubantu abanesifo i-Alzheimer's uma iqhathaniswa nezilawuli ezinempilo. Ezinye zezinto ezibhekwayo zihlanganisa amanani amakhulu e-Antinobacteria, Ruminococcaceae, kanye I-Subdoligranulum, kodwa ukuncipha Ama-bacterium (Uyakhumbula laba bafana bakudala? Sicabanga ukuthi lolu hlobo lwezilwane ngokuvamile luthandeka kakhulu inqobo nje uma luhlala lapho lulunge khona).
Uma sihlinzeka ngokudla kwe-ketogenic kubantu asebekhulile abanokukhubazeka Okumaphakathi Komqondo (MCI), okubonisa izigaba zakuqala zabantu abaningi zokuwohloka komqondo okuqhubekayo, kuba khona izinguquko. Kukhona ukwehla kwezinhlobo ze-Bifidobacterium futhi ukwanda kwe-Enterobacteriaceae kanye akkermansia, akumangazi ukugcwala kwe-fecal butyrate.
Ingabe igama elithi butyrate libukeka lijwayelekile? Kumele.
Sitshelwa ukuthi ingamafutha akhethwayo wamaseli e-enteric wamathumbu futhi ibalulekile empilweni yamathumbu. Kungakho udokotela wakho osebenzayo ekutshela ukuthi udle i-fiber ukuze ikwazi ukuvubela ku-short-chain fatty butyrate ukuze uthuthukise impilo yakho yamathumbu futhi ikusize ngokukhethekile ukwelapha leyo nkinga yamathumbu evuzayo.
Uyazi ukuthi yini ehlinzeka nge-butyrate? Ama-ketones.
Kodwa ingabe uyazi ukuthi yikuphi ukudla okune-butyrate kakhulu, elungele ukusetshenziswa amathumbu akho futhi okungadingi ngisho nokubhidlizwa?
Eqinisweni, ibhotela ingenye yemithombo ecebe kakhulu ye-butyric acid enokunikezwa okungokwemvelo kwe-3-4% yamafutha ayo njenge-butyric acid. " Cavaleri, F., & Bashar, E. (2018). Ama-synergies angaba khona we-β-hydroxybutyrate kanye ne-butyrate ekuguquguqukeni kwe-metabolism, ukuvuvukala, ukuqonda, kanye nempilo evamile.
Cavaleri, F., & Bashar, E. (2018). Ama-synergies angaba khona we-β-hydroxybutyrate kanye ne-butyrate ekuguquguqukeni kwe-metabolism, ukuvuvukala, ukuqonda, kanye nempilo evamile. Ijenali yomsoco kanye nemetabolism, 2018. doi: 10.1155/2018/7195760
Yebo. Ibhotela. Isisekelo sokudla kwabantu abaningi okwenziwe kahle kwe-ketogenic. Futhi uyazi ukuthi kungani elinye igama libukeka lijwayelekile? Ngoba enye yemizimba ye-ketone oyikhiqizayo ekudleni kwe-ketogenic ibizwa nge-Beta-Hydroxybutyrate, nayo enenzuzo emathunjini.
Ama-microbiotas amakholoni abantu anomsebenzi wokukhula okuphezulu akhombisa ukusetshenziswa kahle kwe-DBHB ekukhiqizeni okukhulayo kwe-butyrate, okunikeza izinzuzo zezempilo.
Sasaki, K., Sasaki, D., Hannya, A., Tsubota, J., & Kondo, A. (2020). I-In vitro human colonic microbiota isebenzisa i-D-β-hydroxybutyrate ukukhulisa i-butyrogenesis. Imibiko yesayensi, 10(1), i-1-8. https://doi.org/10.1038/s41598-020-65561-5
Olunye ucwaningo olubheka ukungenelela kokudla kwe-ketogenic kubantu abanokukhubazeka Okuncane Kokuqonda (MCI) kubonisa ukuthuthuka kwenani kanye nokuhlukahluka kwezinhlobo ze-gut microbiome, ezihlotshaniswa kabi nokuvezwa kwama-tau plaque, aziwa ngokuvela njengengxenye yenqubo yesifo labo abanesifo i-Alzheimer kanye nezinye izinhlobo zokuwohloka komqondo.
Isiphetho
Ngakho-ke uma othile ekutshela ukuthi ukudla ukudla kwe-ketogenic kuzonciphisa ukuhlukahluka nempilo ye-microbiome yakho, udinga ukukhumbula lokho okufunda lapha. Uma othile ekutshela ukuthi ngeke ukwazi ukwelapha amathumbu akho avuzayo usebenzisa ukudla okune-ketogenic, futhi, khumbula lokho okufunde lapha. Lokho kugomela akusekelwe yizincwadi zocwaningo kuze kube manje mayelana nokuguqulwa kwe-microbiome, impilo yamathumbu, nanoma yini enye ehlobene ne-biochemistry yalokho okwenzekayo.
Ngokunokwenzeka, uhlangabezane nomuntu obambelele emfundisweni ethile yefayibha nesitshalo onenkinga yokuvumelanisa ulwazi lwakhe lwangaphambilini nalokho okuphuma manje ezincwadini zocwaningo.
Kodwa yebo, ake sikhulume ngezitshalo. Ake sithi awenzi ibhotela, futhi mhlawumbe awenzi ukudla okune-ketogenic empilweni yobuchopho ngakho-ke ukhathazekile mhlawumbe ngeke wenze okwanele kwe-ketone beta-hydroxybutyrate ukondla amaseli akho kanye ne-microbiome. Mhlawumbe une-carb ephansi ukuze ulahlekelwe isisindo noma into enjalo. Nokho, lokho kulungile, futhi. Ngoba inqobo nje uma wenza ukudla kwe-ketogenic okwenziwe kahle okuhlanganisa ukudla okuphelele okunemifino ephansi ye-carb, uyigolide.
Imifino ephansi ye-carb igcwele i-prebiotic fiber futhi ivame ukuba ne-sulphur content, isiza amathumbu akho ukuthi agcine umgoqo wawo we-mucosal emathunjini futhi alawule ukukhiqizwa kwe-glutathione ukusiza ukuphulukisa ukuvuvukala kwamathumbu.
Ngakho-ke, uma ufuna ukuqhubeka ne-fiber yakho, yenza lokho! Ngiyasisekela isinqumo sakho sokumboza zonke izisekelo zakho.
Isiphetho
Ngakho-ke uma usebenzisa ukudla okune-ketogenic ukuze uthuthukise impilo yakho yengqondo noma uphathe izimpawu zakho zezinzwa, sicela uqiniseke ukuthi lokhu okulandelayo kuyiqiniso, ngokusekelwe ezincwadini zamanje ngesikhathi salokhu kubhala, ngokuphathelene nokudla kwe-ketogenic kanye nemiphumela yabo ekudleni. amathumbu:
- Awulibhidlizi ulwelwesi lwamathumbu akho noma ulimaze ukuphulukiswa kwalo.
- Awuphazamisi noma yisiphi isilinganiso esihle sezinhlobo ze-microbiome enenzuzo. Kungenzeka ukuthi uthuthukisa ekhona kakade.
- Awuvimbeli ukuhlukahluka kwe-microbiome yakho nganoma iyiphi indlela engalungile enemiphumela emibi yezempilo.
Anginakho okuningi okuthunyelwe kwebhulogi okukuqondisa ku-gut microbiome, njengoba ngigxile kakhulu ekufundiseni ngokwenzeka kusukela entanyeni kuya phezulu, nakuba ngazi ukuthi lezi zinto zixhumeke kanjani. Kodwa nginesigaba esincane se-gut microbiome kulesi sihloko esingezansi ngoba abantu abaphethwe ukucindezeleka ngokuvamile bafuna ukwazi okwengeziwe ngemiphumela ye-microbiome empilweni yabo yengqondo.
Ungakhohlwa ukubhalisela ibhulogi uma uthola lezi zihloko ziwusizo.
Futhi uma ungathanda ukufunda ngamathuba ohlelo lokusebenza nami, ungakwenza lokho ngokubhalisa ohlwini lwe-imeyili olungezansi (uzothola ne-e-book yamahhala):
Ngoba unelungelo lokwazi zonke izindlela ongazizwa ungcono ngazo.
Okubhekwayo
Cavaleri, F., & Bashar, E. (2018). I-Synergies engase ibe khona ye-β-Hydroxybutyrate ne-Butyrate ku-Modulation of Metabolism, Ukuvuvukala, Ukuqonda, kanye Nempilo Ejwayelekile. Ijenali Yokudla Okunomsoco kanye Nemetabolism, 2018, 7195760. https://doi.org/10.1155/2018/7195760
U-Li, D., Wang, P., Wang, P., Hu, X., & Chen, F. (2019a). Ukukhomba i-gut microbiota ngemisoco yokudla: Indlela entsha yempilo yabantu. Ukubuyekezwa Okubalulekile Kwesayensi Yokudla Nokudla Okunempilo, 59(2), i-181-195. https://doi.org/10.1080/10408398.2017.1363708
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